Work, cake, sit, repeat! Does this work-rhythm sound familiar to you? When another colleague celebrates their birthday with cake, followed by an afternoon spent mostly sitting, our energy depletes quickly leaving us tired and less productive. Discover ways on how to prepare healthy snacks, incorporate some exercise and stay energised throughout the day!

1. Which routine do you suggest for people who want to prepare their healthy snacks?

I suggest choosing a time and day where you have a spare 15 minutes to prep snacks, also make sure you choose a time when you are going to be most productive! For me personally, I always choose the morning on a weekend, as I’m generally more productive in the mornings.

2. What makes it easier for people to stick to their snack-preparing routine when times get busy?

The hard thing about routines is to make them stick. To do so, ensure you prepare ahead of time so you don’t compromise eating healthily due to stress. Set aside a time on your day off perhaps, when you have a spare block of time. You could even put a reminder on your phone in order to stay on track. I also like to have a few go-to recipes for snacks ready which I can create effortlessly – find the ones that work best for you! It also helps to have Tupperware ready so you can carry your snacks with you easily.

3. Which are your three favourite recipes for healthy self-made snacks? And likewise, your top three tips for physical exercise to do in the office after lunch?

My top three tips for healthy snacks:

  • Hard boiled eggs – boil a bunch of eggs at the beginning of the week, store them in the fridge and bring in a few to work each day! Makes a perfect high protein snack.
  • Low sugar energy balls – 200g almonds, 3 scoops of chocolate protein powder, tbsp of maple syrup (organic), half teaspoon cinnamon (great for blood sugar balancing), half a teaspoon of vanilla bean paste, and a handful of blueberries! Simply combine all ingredients in a food processor and add the blueberries last, these help to bind the mixture and make a great alternative to dates!
  • Yogurt with nuts and berries – Add a sprinkle of nuts to your protein-rich fat-free yogurt for some satiating healthy fats. A small handful of berries or another chopped fruit will add texture and sweetness, plus filling fiber, and sustained energy!

My top three tips for physical exercises at work:

  • Use the staircase over the lift – Using stairs instead of elevators is good for your health as it serves as a form of exercise to your leg muscles.
  • Walk as much as possible – When you are working in an office you should try to walk as much as possible. Make it your goal to get up for a quick walk in the office at least once every hour. Even if that means going for a walk during your lunch hour, or getting off a stop earlier on the tube/train.
  • Stretching breaks – Stretching your body after every few couples of hours is good for both your body and your mind. When you have to work for a long period your muscles become rigid and they need to flex. There’s some great yoga poses you can try, and why not get everyone involved!

4. How did healthy snack preparation and physical exercise benefit you or in our words, how did your passion for nutrition and physical exercise bear fruit?

Being prepared and having healthy snacks available on the go has helped me to increase my productivity and concentration levels. Prepping snacks has also saved me money because I can buy items in bulk and freeze them. As you get into the swing of consistently eating healthy, you will gradually stop craving sugar and other fattening foods. Keeping a routine in place is key to healthy eating.

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